Biscuits Bulk

Week 3 Review:

Weight: 171lbs (+9lbs)
Libido: definitely lowered
Mood: no change
Sides: back pumps!

Comments:

another lb this morning, not surprised after really good chest session yesterday, had a really good sleep and eating was good, went out for a meal yesterday but had diet coke and it was only a meatball pasta from Frankie and bennys so it fell into my macros anyway.

Did notice some definite backpumps yesterday though, I think they are gonna be unavoidable from nowon, will stop the SD if it gets too much but it's ok for now.
 
FitNotes Workout - Tuesday 8th September 2015

** Rotator Cuff Warmup **
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps
- 7.0 kgs x 10 reps

** Barbell Row **
- 20.0 kgs x 10 reps
- 85.0 kgs x 8 reps [PR]
- 80.0 kgs x 8 reps
- 70.0 kgs x 12 reps [PR]

** T-Bar Row **
- 25.0 kgs x 8 reps
- 60.0 kgs x 7 reps [PR]
- 60.0 kgs x 5 reps
- 50.0 kgs x 8 reps

** Barbell Shrug **
- 85.0 kgs x 8 reps [PR]
- 85.0 kgs x 8 reps
- 60.0 kgs x 10 reps

** Dumbell Shrug **
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps
- 35.0 kgs x 8 reps

** Straight-Arm Cable Pushdown **
- 30.0 kgs x 6 reps
- 70.0 kgs x 8 reps [PR]
- 70.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Dumbbell Hammer Curl **
- 20.0 kgs x 10 reps [PR]
- 20.0 kgs x 7 reps
- 15.0 kgs x 10 reps
- 15.0 kgs x 7 reps
 
Lacking motivation for leg day (surprise) but dragged my arse here anyway.

Hit some personal bests, the machine squats really helped spur me on, enjoyed those and gt a good pump from them.

Didn't do calves (or abs, shock) but have been doing some calf work at home will try to add them in somewhere else.

FitNotes Workout - Wednesday 9th September 2015

** Barbell Squat **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 115.0 kgs x 5 reps [PR]
- 115.0 kgs x 5 reps
- 80.0 kgs x 10 reps [PR]

** Machine Squat **
- 120.0 kgs x 10 reps
- 130.0 kgs x 10 reps
- 140.0 kgs x 10 reps [PR]

** Leg Extension Machine **
- 100.0 kgs x 8 reps
- 100.0 kgs x 8 reps
- 65.0 kgs x 10 reps

** Seated Leg Curl Machine **
- 40.0 kgs x 15 reps [PR]
- 40.0 kgs x 15 reps
- 40.0 kgs x 15 reps
 
Fucking bizarre session, there was a guy doing squats in the only rack when I got in so I did all my warm ups hoping he'd be done by the time I needed it, he wasn't. So I started with some calves since I missed them yesterday then he still wasn't done so I was just gonna hit abs and leave chest for another day but he finished half way through my ab work.

Didn't have enough time for my normal session so just hit 2 chest exercises and finished with that plate Press thing @doink mentioned in the other thread - really liked it, will try with 2 x 5kg plates next time like it was mentioned.

Anyway nothing special I'm confident I could have smashed 8 reps of 100kg bench if it had been fresh but I didn't like the flat bench as much anyway so will go back to my incline bb bench same as usual next time.

Anyway:

FitNotes Workout - Thursday 10th September 2015

** Rotator Cuff Warmup **
- 9.0 kgs x 10 reps
- 9.0 kgs x 10 reps
- 8.0 kgs x 10 reps

** Standing Calf Raise Machine **
- 100.0 kgs x 25 reps [PR]
- 100.0 kgs x 15 reps
- 100.0 kgs x 12 reps
- 100.0 kgs x 12 reps
- 70.0 kgs x 17 reps

** Crunch **
- 25 reps
- 10 reps

** Dumbell Side Bends **
- 25.0 kgs x 15 reps [PR]

** Flat Barbell Bench Press **
- 20.0 kgs x 10 reps [PR]
- 60.0 kgs x 5 reps
- 100.0 kgs x 5 reps [PR]
- 90.0 kgs x 6 reps [PR]
- 80.0 kgs x 6 reps

** Press Up **
- 8 reps

** Incline Dumbbell Bench Press **
- 35.0 kgs x 10 reps [PR]
- 35.0 kgs x 6 reps
- 30.0 kgs x 7 reps

** Plate Press **
- 5.0 kgs x 8 reps [PR]
- 5.0 kgs x 8 reps
- 5.0 kgs x 8 reps
 
Had a bit more of a relaxed weekend, against my will! Lol.

Managed to fit in shoulders and triceps tonight, was going to add biceps in as well and do the as a separate day again but my wrist made a dodgy click while doing heavy hammer curls (knew I should have switched to ez bar for heavy biceps)

So ditched biceps straight away and will see how it is tomorrow.

FitNotes Workout - Sunday 13th September 2015

** Rotator Cuff Warmup **
- 8.0 kgs x 10 reps
- 8.0 kgs x 10 reps
- 7.0 kgs x 10 reps

** Overhead Press **
- 20.0 kgs x 8 reps
- 60.0 kgs x 6 reps [PR] [Failed on 7]
- 50.0 kgs x 10 reps [PR]
- 50.0 kgs x 7 reps
- 40.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- 20.0 kgs x 8 reps [PR]
- 20.0 kgs x 8 reps
- 17.5 kgs x 10 reps

** EZ-Bar Skullcrusher **
- 37.5 kgs x 10 reps [PR]
- 37.5 kgs x 10 reps
- 37.5 kgs x 8 reps

** Cable Overhead Triceps Extension **
- 55.0 kgs x 5 reps [PR]
- 45.0 kgs x 7 reps
- 35.0 kgs x 7 reps

** Dumbbell Hammer Curl **
- 22.5 kgs x 5 reps [PR] [Wrist click/pain - fuck!]
 
Just a little tickover session tonight working around my dodgy wrist, just some light weight stuff to get a pump, in and out really.

Tried to do some bicep work but wasn't happening so just left it with those cable curls (that did nothing really lol)

FitNotes Workout - Monday 14th September 2015

** Barbell Row **
- 20.0 kgs x 10 reps
- 60.0 kgs x 12 reps
- 70.0 kgs x 12 reps
- 70.0 kgs x 8 reps

** T-Bar Row **
- 40.0 kgs x 12 reps [PR]
- 40.0 kgs x 10 reps
- 40.0 kgs x 7 reps

** Chin Up **
- 6 reps
- 7 reps

** Cable Curl **
- 15.0 kgs x 15 reps
- 25.0 kgs x 15 reps [PR]
- 25.0 kgs x 8 reps
 
Wrist is feeling better again today.

Just finished legs, hate training legs! Got in got my new PR'S and out again.

My squats gone up 20kg and for more reps on this cycle lol.

FitNotes Workout - Tuesday 15th September 2015

** Barbell Squat **
- 20.0 kgs x 10 reps
- 60.0 kgs x 5 reps
- 120.0 kgs x 5 reps [PR]
- 120.0 kgs x 5 reps
- 80.0 kgs x 12 reps [PR]

** Standing Calf Raise Machine **
- 150.0 kgs x 15 reps
- 150.0 kgs x 12 reps
- 110.0 kgs x 12 reps

** Machine Squat **
- 150.0 kgs x 8 reps [PR]
- 150.0 kgs x 8 reps

I superset calved and machine squats, don't know why I thought that would be a good idea.
 
Quick chest session, incline bench at 90kg flew up, felt easy. Even with my dodgy wrist (which is feeling much better today)

Couldn't do cable flies because of the wrist so just did some plate presses after, didn't need much else to be honest.

FitNotes Workout - Wednesday 16th September 2015

** Press Up **
- 8 reps

** Incline Barbell Bench Press **
- 20.0 kgs x 12 reps
- 60.0 kgs x 5 reps
- 90.0 kgs x 8 reps [PR]
- 90.0 kgs x 7 reps
- 70.0 kgs x 12 reps [PR]

** Incline Dumbbell Bench Press **
- 35.0 kgs x 10 reps
- 35.0 kgs x 7 reps
- 30.0 kgs x 10 reps
- 30.0 kgs x 8 reps

** Cable Crossover **
- 22.5 kgs x 8 reps [Wrist pain]

** Plate Press **
- 10.0 kgs x 8 reps [PR] [2 x 5kg plates]
- 5.0 kgs x 10 reps [PR]
- 5.0 kgs x 10 reps
 
Quick shoulder/arms session with a bit of benching thrown in with a mate lol.

Managed 110kg bench for 2 reps, the most I've ever ... ever benched, well happy with that!!

Unfortunately after smashing bench I thought I could go and improve on my 'fresh start' OHP lol, nearly broke my back haha.

Did the rest of the workout relatively lightweight, just ticking over really after that, gonna have a bit of a deload week, got 2 weeks away with work so gonna be a bit messed up for a while.

FitNotes Workout - Saturday 19th September 2015

** Flat Barbell Bench Press **
- 20.0 kgs x 12 reps [PR]
- 60.0 kgs x 5 reps
- 100.0 kgs x 8 reps [PR]
- 100.0 kgs x 6 reps
- 110.0 kgs x 2 reps [PR]
- 80.0 kgs x 10 reps [PR]

** Overhead Press **
- 60.0 kgs x 3 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 40.0 kgs x 10 reps

** Lateral Dumbbell Raise **
- 10.0 kgs x 12 reps
- 10.0 kgs x 12 reps
- 10.0 kgs x 10 reps

** EZ-Bar Skullcrusher **
- 37.5 kgs x 10 reps
- 37.5 kgs x 10 reps
- 37.5 kgs x 4 reps

** Dumbbell Hammer Curl **
- 12.0 kgs x 8 reps
- 12.0 kgs x 10 reps
- 12.0 kgs x 10 reps
 
Found a gym in Sweden and had a quick workout before going our for dinner, just quickly tried to work out where everything was and bashed out a quick session as someone was waiting for me for dinner.

FitNotes Workout - Monday 21st September 2015

** Rotator Cuff Warmup **
- 7.0 kgs x 10 reps
- 7.0 kgs x 10 reps

** Barbell Row **
- 20.0 kgs x 10 reps
- 60.0 kgs x 6 reps
- 90.0 kgs x 7 reps [PR]
- 80.0 kgs x 8 reps
- 80.0 kgs x 7 reps

** Nautilus Row **
- 45.0 kgs x 6 reps
- 59.0 kgs x 8 reps
- 73.0 kgs x 8 reps [PR]
- 73.0 kgs x 6 reps

** Chin Up **
- 8 reps
- 6 reps

** Nautilus Preacher **
- 36.0 kgs x 10 reps [PR]
- 36.0 kgs x 10 reps
- 36.0 kgs x 8 reps

Will go again tomorrow and do legs, will do traps first as well.
 
Literally just had the shittest day at work, managed to drag my ass to the gym but opted for chest instead of legs for them good feels.

FitNotes Workout - Tuesday 22nd September 2015

** Rotator Cuff Warmup **
- 7.0 kgs x 10 reps
- 7.0 kgs x 10 reps

** Incline Barbell Bench Press **
- 20.0 kgs x 10 reps
- 60.0 kgs x 6 reps
- 90.0 kgs x 5 reps
- 80.0 kgs x 8 reps
- 70.0 kgs x 8 reps

** Nautilus Incline Press **
- 40.0 kgs x 8 reps
- 60.0 kgs x 8 reps
- 80.0 kgs x 8 reps
- 90.0 kgs x 8 reps [PR]
- 60.0 kgs x 8 reps

** Nautilus Flies **
- 23.0 kgs x 6 reps
- 36.0 kgs x 10 reps [PR]
- 36.0 kgs x 8 reps

** Nautilus Dip **
- 64.0 kgs x 10 reps
- 84.0 kgs x 10 reps
- 111.0 kgs x 12 reps [PR]
 
You must log in or register to reply here.
Back
Top